Koetliso ea ho matha ho tloha ho 10 ho isa ho 15 km
Litaba
Ona ke mohlala oa koetliso ea ho matha 15 km ka libeke tse 15 ka koetliso makhetlo a mane ka beke a loketse batho ba phetseng hantle ba seng ba ntse ba ikoetlisa ka mokhoa o bobebe 'me ba rata ho matha, ba etsa sena ho ba le bophelo bo phetseng hantle le nako ea phomolo. .
Ho bohlokoa hore u se ke ua potlaka 'me u boloke moralo o ntse o sebetsa ho fihlela qetellong, ho latela mohato o mong le o mong oo re o khothaletsang mona hobane ho tla khonahala ho ntlafatsa boemo ba hau ba mmele butle-butle, ka kotsi e tlase ea kotsi. Apara liaparo tse mathang le lieta tse matha ho itšireletsa maqaqailaneng le mangoleng. Bona hore na ke liaparo life tse loketseng mona.
Haeba u utloa bohloko lethekeng, mangoleng kapa maqaqailaneng, u lokela ho emisa ho ikoetlisa 'me u batle thuso ea bongaka le ea physiotherapist ho fola, hobane kotsi e folisitsoeng hampe e ka mpefatsa le ho senya koetliso. Bona lisosa tse tloaelehileng tsa ho opeloa ke bohloko le hore na u ka li qoba joang ka ho tlanya mona.
Hopola hore ho bohlokoa hape ho matlafatsa mesifa ea hau ka ho ikoetlisa joalo ka sebaka sa heno, GAP kapa Functional Training ho fokotsa menyetla ea likotsi tsa khatello ea maikutlo.
Ho qala ho matha
| Ea bobeli | Ea boraro | Ea bohlano | Moqebelo | |
| Beke ea 1 | Matha 2 km | Matha 2 km | Matha 2 km | Tsamaea 3 km |
| Beke ea 2 | Tsamaea 3 km | Tsamaea 3 km | Tsamaea 3 km | Tsamaea 4 km |
| Beke ea 3 | Tsamaea 4 km | Tsamaea 4 km | Tsamaea 4 km | Tsamaea 5 km |
| Beke ea 4 | Tsamaea 3 km | Tsamaea 5 km | Tsamaea 3 km | Tsamaea 5 km |
| Beke ea 5 | Tsamaea 5 km | Tsamaea 5 km | Tsamaea 5 km | Matha 7 km |
Ho qala ho theola nako
| Ea bobeli | Ea boraro | Ea bohlano | Moqebelo | |
| Beke ea 6 | Tsamaea 5 km | Matha 7 km | Tsamaea 5 km | Matha 7 km |
| Beke ea 7 | Tsamaea 5 km | Matha 7 km mme o theole nako | Tsamaea 5 km | Tsamaea 10 km |
| Beke ea 8 | Matha li-km tsa 5 ebe o theola nako | Matha 7 km | Tsamaea 5 km | Tsamaea 10 km |
| Beke ea 9 | Tsamaea 8 km | Tsamaea 8 km | Tsamaea 8 km | Tsamaea 10 km |
Ho fumana lebelo le mamello ho fihlela 15 km
| Ea bobeli | Ea boraro | Ea bohlano | Moqebelo | |
| Beke ea 10 | Tsamaea 5 km | Matha 7 km | Tsamaea 5 km | Matha 10 km mme o theole nako |
| Beke ea 11 | Tsamaea 5 km | Tsamaea 10 km | Tsamaea 5 km | Matha 12 km |
| Beke ea 12 | Tsamaea 5 km | Matha 7 km | Tsamaea 5 km | Matha 12 km |
| Beke ea 13 | Tsamaea 5 km | Tsamaea 8 km | Tsamaea 8 km | Matha 12 km |
| Beke ea 14 | Tsamaea 5 km | Tsamaea 8 km | Tsamaea 8 km | Matha ka 14 km |
| Beke ea 15 | Tsamaea 5 km | Tsamaea 8 km | Tsamaea 8 km | Tsamaea 15 km |
Pele ho boikoetliso bo bong le bo bong, ho bohlokoa hore o otlolle bonyane metsotso e 10 ea ho futhumala. Ho itokisetsa ho matha u ka etsa li-jacks tse tlohang metsotso e 2 ntle le ho emisa, etsa metsotso e meng e 1 ea litulo le metsotso e meng e 2 ea ho tsamaea ka potlako.
Ebe o qala ho ikoetlisa ka letsatsi, o shebile haholo ho hema le ho otla ha pelo. Ho sebelisa mohala oa ho matha kapa oache e nang le metara oa maqhubu ho ka ba molemo ho netefatsa hore ha o behe khatello ea maikutlo haholo 'meleng oa hau. Bona sekhahla sa pelo ea hau se loketseng nakong ea koetliso ka ho tlanya mona.
Kamora 'boikoetliso bo bong le bo bong, ho kgothaletswa ho nehela metsotso e meng e 10 ho fokotsa ho otla ha pelo ea hau, ka hona, butle butle butle ho fokotsa ho matha le ho qeta ho tsamaea. Ha u emisa, otlolla maoto le morao bakeng sa metsotso e ka bang 5 ho isa ho e 10 ho fokotsa bohloko ba mesifa. Ha u ntse u ikotlolla, bohloko boo u tla ba le bona bo hosasane letsatsing le hlahlamang.
Lijo le tsona li bohlokoa haholo bakeng sa ho hlaphoheloa ha mesifa. Bona seo u lokelang ho se ja pele, nakong ea boithuto le kamora koetliso le setsebi sa phepo e nepahetseng Tatiana Zanin:
Etsa Bonnete Ba Hore O Shebahala
Li-tea tse 3 ho hloekisa popelo
